"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

Bob Marchesello has a perilous profession. He's a Diplomatic Protection Agent for the State Department and, for a number of years, he's been stationed overseas. As a federal law-enforcement officer, he advises ambassadors on security and protects them from harm.

Physical fitness is an important aspect of his business. With periodic physical testing a part of his annual routine, Bob had let his body fat creep up to the point that he needed some fast help in getting back into shape.

Bob signed up for my one-to-one Intensive Coaching and visited me on September 19, 2009. At 45 years of age, Bob was 5' 7" tall and weighed 193 pounds. His percentage of body fat was 20.5.

My realistic goals for Bob were to lose 15 pounds of fat and build 5 pounds of muscle – and I challenged him to do so in six weeks, by mid-November.

Bob was directed to eat between 1800-2000 calories a day and given three strength-training routines that were geared to his weaknesses. He was instructed to train once every four days.

One other thing: Bob spends 105 consecutive days overseas twice a year and in several days he would be headed to the Middle East.

While in the Middle East, Bob emailed me weekly his body weight and his exercise records, and all went well. His resistance progressed during almost each workout and his body weight decreased in a stair-step manner.

On November 15th, Bob weighed 172 pounds. No only had he reached his weight-loss goal but he exceeded it.

At that point, Bob incorporated my creatine-monohydrate-loading plan into his schedule and upped his calories to 2400 a day. Over the next month, his body weight climbed to 176 pounds.

Bob was due back in the United States in January 2010 and he scheduled a follow-up visit with me on February 8th. His email stated that, as a result of his four months of intensive training, he was feeling "much leaner and stronger."

Bob showed up for his AFTER measurements and photos with a smile on his face. I could tell from the leanness in his cheeks that he had done a fine job following my program. When I retook his measurements and photos and compared them to his previous ones, I changed my description – from a "fine" to a "superb" job.

On February 8, 2010, Bob weighed in at 178 pounds, with a percentage body fat of 9. From 20.5% to 9% is a loss of 23.55 pounds of fat, even though the scale weight showed only a drop of 15 pounds. Subtracting the difference between those figures (23.55 minus 15) equals 8.55. This means Bob built 8.55 pounds of muscle.

You can easily see from the comparison photos that Bob dropped 4-1/4 inches off his waist and another 3 inches off his thighs. Plus, he's definitely leaner from head to toe.

In four months, 45-year-old Bob Marchesello lost 23.55 pounds of fat and built 8.55 pounds of muscle.

Bob's new goal is to add 5 more pounds of muscle over the next three to four months. Below is one of the advanced routines that will help him do that.

I keep telling myself that HIT really works, as I read constantly what some say works better. I keep reminding myself that you have proof! Almost without exception, the "some say works better" group have no follow up proof!

From recent experience, the extremely slow reps on a leg press are a BEAR! From my experience, only eccentric repetitions are as mentally and physically tough as extremely slow repetitions. Of the extremely slow exercises, leg presses are the worst by far, as my legs shake so much I frighten onlookers! "You ain't leg pressed until you S-L-O-W down!"

I keep telling myself that HIT really works, as I read constantly what some say works better. I keep reminding myself that you have proof! Almost without exception, the "some say works better" group have no follow up proof!

From recent experience, the extremely slow reps on a leg press are a BEAR! From my experience, only eccentric repetitions are as mentally and physically tough as extremely slow repetitions. Of the extremely slow exercises, leg presses are the worst by far, as my legs shake so much I frighten onlookers! "You ain't leg pressed until you S-L-O-W down!"

You are not kidding! SuperSlow leg press and Smith Squats are horror on earth! Unbearably painful and agonizing at best, and if done correctly. But I'm curious to know if any of you all have any thoughts on the effects of reaching TMF when lactic acid burn gets in the way. Personally, I'm practicing rest/pause to overcome, and it's been working OK. However, I'd LOVE to hear anyone else's experiences on the same subject.

Kind of related...I'm a little lost as to how you determine what a person's starting poundage would be for their workout routine. I've purchased your last book, which was excellent by the way, but am still up in the air about this particular subject. Something was mentioned about choosing a weight that you could do in good form for about ten reps and then subtract about 10 pounds because you probably overshot it. But, what happens when you're dealing with a person with no real history of being in a gym or weightroom?

I've had three workouts roughly paralleling the guidance in "The New HIT", Specialized Routines Part IV

Arms
2/28/10

Reverse Pre-exhaust

1. Extremely slow chin up

2. Cybex Machine Biceps Curl

3. Extremely Slow Dip

4. Cybex Machine Triceps Extensions

5. Cybex Machine Lateral Raise

6. Dumbbell Pullover

7. Cybex Machine Pec Flys

8. Stiff Leg Dead Lifts

3/5/10

Normal Pre-Exhaust

3/12/13

1. Cybex Machine Biceps Curl *

2. Chin up Neg Only

3. Cybex Machine Triceps Extension *

4. Dip Neg Only

5. Cybex Machine Lateral Raise

6. Dumbbell Pullover *

7. Cybex Machine Pec Fly

8. Stiff-Legged Dead lift *

Double Pre-Exhaust

3/12/10

1. Extremely slow chin up

2. Cybex Machine Biceps Curl

3. Chin up Neg Only *

4. Extremely slow dip

5. Cybex Machine Triceps Extension *

6. Dip Neg Only *

7. Cybex Machine Pec Fly

8. Stiff-Legged Dead Lift *

* indicates went up in weight or reps

I perform each work out every four days. I missed a specialized work out due to my work schedule on 3/9 but performed a 5 Minute workout which is not listed. My next specialized routine will be Chest in about four days

I've increased my calories by 100 per day, currently at a DCI of 3,100

I've gained 1 lb since our last visit on 2/8/10. My waist has held steady since then.

H.I.T. Admin wrote:
<!-- START_TITLEBob Marchesello's ResultsEND_TITLESTART_TEASER<div align=center><span class="redheaderBig">Bob Marchesello's Results</span><br> <span class="email">by Ellington Darden, Ph.D.</span></div> <p><br>Bob Marchesello has a perilous profession. He's a Diplomatic Protection Agent for the State Department and, for a number of years, he's been stationed overseas. As a federal law-enforcement officer, he advises ambassadors on security and protects them from harm.</p>END_TEASER --><div class="normal"> <p align="center" class="redheaderBig">Bob Marchesello's Results</p> <p><br> Bob Marchesello has a perilous profession. He's a Diplomatic Protection Agent for the State Department and, for a number of years, he's been stationed overseas. As a federal law-enforcement officer, he advises ambassadors on security and protects them from harm.</p> <p>Physical fitness is an important aspect of his business. With periodic physical testing a part of his annual routine, Bob had let his body fat creep up to the point that he needed some fast help in getting back into shape.</p> <p>Bob signed up for my one-to-one Intensive Coaching and visited me on September 19, 2009. At 45 years of age, Bob was 5' 7" tall and weighed 193 pounds. His percentage of body fat was 20.5. </p> <p>My realistic goals for Bob were to lose 15 pounds of fat and build 5 pounds of muscle – and I challenged him to do so in six weeks, by mid-November. </p> <p>Bob was directed to eat between 1800-2000 calories a day and given three strength-training routines that were geared to his weaknesses. He was instructed to train once every four days.</p> <p>One other thing: Bob spends 105 consecutive days overseas twice a year and in several days he would be headed to the Middle East. </p> <p>While in the Middle East, Bob emailed me weekly his body weight and his exercise records, and all went well. His resistance progressed during almost each workout and his body weight decreased in a stair-step manner. </p> <p>On November 15<sup>th</sup>, Bob weighed 172 pounds. No only had he reached his weight-loss goal but he exceeded it. </p> <p>At that point, Bob incorporated my creatine-monohydrate-loading plan into his schedule and upped his calories to 2400 a day. Over the next month, his body weight climbed to 176 pounds.</p> <p>Bob was due back in the United States in January 2010 and he scheduled a follow-up visit with me on February 8<sup>th</sup>. His email stated that, as a result of his four months of intensive training, he was feeling "much leaner and stronger."</p> <p>Bob showed up for his AFTER measurements and photos with a smile on his face. I could tell from the leanness in his cheeks that he had done a fine job following my program. When I retook his measurements and photos and compared them to his previous ones, I changed my description – from a "fine" to a "superb" job.</p> <p>On February 8, 2010, Bob weighed in at 178 pounds, with a percentage body fat of 9. From 20.5% to 9% is a loss of 23.55 pounds of fat, even though the scale weight showed only a drop of 15 pounds. Subtracting the difference between those figures (23.55 minus 15) equals 8.55. This means Bob built 8.55 pounds of muscle.</p> <p>You can easily see from the comparison photos that Bob dropped 4-1/4 inches off his waist and another 3 inches off his thighs. Plus, he's definitely leaner from head to toe. </p> <div style="text-align:center; margin:5px 0px 5px 0px;"><img src="/img/photos/marchesello/Marchesello.jpg" width="400" height="325"></div> <p align="center" class="ref">In four months, 45-year-old Bob Marchesello lost 23.55<br> pounds of fat and built 8.55 pounds of muscle. </p> <p>Bob's new goal is to add 5 more pounds of muscle over the next three to four months. Below is one of the advanced routines that will help him do that.</p> <ul> <li class="email">Leg Curl Machine, 1-1/4 reps</li> <li class="email">Leg Press Machine, extremely slow style, 2 reps: 30'positive, 30' negative, 30' positive, 30' negative</li> <li class="email">Bent-Armed Fly with dumbbells, normal 8-12 reps</li> <li class="email">Vertical Bench Press Machine, normal 8-12 reps</li> <li class="email">Chin-Up, extremely slow style, 1 rep: 30' positive, 30'negative</li> <li class="email">Dip, extremely slow style, 1-1/2 reps: 30' negative, 30' positive, 30' negative</li> </ul> <p>Bob plans to update us on his continued progress and will answer questions directed to him on this thread.</p></div>
Hi Dr Darden.Can you elaborate on Bobs dip protocol, re the 1-1/2 reps, and how this works in the 30/30 time frame please?this is great stuff.

Ellington
Hi Ell.Since ive had to dismantle my garage, (my gym) Ive only got my ohp, multi ex and a trap bar to use.So consequently im having to use a full variety of "tweaks" on basic movements.I really like the idea of this, and will be definately, using it, thanks for the update.I presume add weight when the 30 second times are met.